CBT Homework: Tools You Can Use Between Sessions

Why Work Between Sessions Important?

CBT (Cognitive Behavioural Therapy) is a collaborative, goal-focused approach. Whether we call it between session tasks or homework, the work between sessions can be powerful in moving you forward towards the change you want to see in your life.

Common Types of CBT Between Session Tasks:

1. Mood Diaries

Track your mood across the week, identify negative or unhelpful thoughts as they occur. Writing them down helps identify patterns and challenges. You can start to noticed common thinking styles such as catastrophising or black-and-white thinking.

2. Behavioural Experiments

Test out new ideas, predictions, tasks or behaviours, in real-life situations to see if your predictions hold true.

3. Activity Scheduling & Behavioural Activation

Plan and engage in positive or meaningful activities to improve mood and motivation. Notice the links between activity and your mood.

4. Relaxation and Grounding Exercises

Practise breathing techniques, progressive muscle relaxation, or mindfulness to reduce stress.

Tips for Getting the Most Out of Your CBT Homework

• Be consistent - Regular practice helps build new habits

• Be patient - Change takes time, we can plan small steps and these count.

• Discuss challenges - Bring difficulties to our sessions for tailored support.

• Stay curious - Approach homework as experiments

Additional Resources and Apps to Support Your Practice

• MoodGYM – An interactive online CBT program (moodgym.com.au)

• SilverCloud Health – UK-based digital CBT platform (silvercloudhealth.com)

• Headspace – Guided mindfulness app to complement CBT (headspace.com)

Ready to Start Your CBT Journey?

If you’d like tailored guidance and support with CBT homework and therapy, I offer self funded and insurance funded online and in person CBT sessions. Online CBT available across the UK and in person clinic appointments are available in Bournemouth, Poole, Dorset. Book Online